THE 12 LAWS OF FAT BURNING

Losing weight can be difficult, particularly when there are so

many ways to do it and no guarantee on how effective they are.

However, in this e-book, we demystify

the 12 best ways to burn fat and achieve the shape you’ve

always desired.

• Learn how to create healthy meals that leave you feeling full

• Discover the training tips that will help you lose weight and keep it off

• Reveal the secrets to making cardio more effective and more exciting

• Learn the training techniques to help you burn fat fast

• Find out how to make healthy and nutritious meals that taste great

• Arm yourself with the knowledge to lose weight and tone-up

Many of us have the intention of being fit and healthy, but there

are things that get in the way. Perhaps you have an office job

which requires you to sit at a desk for many hours a day.

Perhaps you have young children, so your eating, sleeping

and exercise habits aren’t what they used to be. These blockers

can seem impossible to overcome, but with the right

knowledge and help, you can work around them to burn fat,

increase your fitness and improve your health.

Sounds too good to be true? I’ve done the research and tested

these fat-burning methods out for many years on many

people just like you – and the results have been staggering!

From small changes, such as swapping fizzy drinks for water,

to specific exercise sessions that get you torching fat in double

quick time.

To get you kick-started on your way to a better body I have

compiled 12 tips that will get you burning fat fast and keeping

it off for good.

1 . EAT QUALITY FOOD

Despite what many so called “experts” may tell you, it’s not ALL about calories

in vs calories out. The reality is that our bodies are so much more complex than

that.

By ensuring you fuel your body with good sources of food so that do not upset

your bodies equilibrium you will be giving yourself a far easier ride on the way

to your dream body and fat loss will become far easier and sustainable.

To make things super simple, just make sure that 90% of your food is from the

pyramid below and in the order stated (yes veg followed by meat really should

make up the bulk of your diet!).

SMALL BUT

2. SMART CHANGES

The best way to start your fat burning journey is by making small changes

that will have a big impact. If you find yourself snacking on biscuits or crisps

at work, try swapping these for a handful of nuts. If you tend to drink fizzy

drinks throughout the day, try water with a lime wedge instead. If your

dinnertime weakness is a portion of chips, try healthier sweet potato or

carrot chips instead (tastier than you think!).

Although it is tempting to restrict your calories and only eat lettuce all

week, this isn’t a realistic way to lose weight as it will damage your

metabolism and is likely to cause a food binge when your willpower gives

out. Instead, by making one small change a week and swapping rather than

cutting out entirely, you will be able to build better habits and lose weight in

a more sustainable way.

3.HEALTHY & EASY

We can all slip up when we’re out and about. Maybe you’re rushing around

with the kids or perhaps you’ve had to work late and don’t feel like cooking.

This is usually when we turn to convenience food.

The trick to losing weight is consistency in keeping your healthy eating

habits up, no matter where you are. This is where you need to create your

own fat loss friendly meals and snacks. Tupperware tubs filled with cherry

tomatoes, beef jerky, nuts, olives or meat are ideal for munching while you’re

out and about. A resealable bag prepped with a previously made meal is

perfect for storing in the fridge and tipping onto a plate when you are too

tired to cook.

These things may take a little time to prepare, but it won’t take any

longer than a trip to the drive-thru – and it’ll be 20 times as

nutritious.

4.TRAIN SMART

Cardio can be effective for fat loss and is an easy point of entry in terms

of the lack of equipment needed. Standard “steady state” cardio such as

running, cycling, fitness classes etc. are far from the most effective and

can actually work against you in the long term.

Weight training is king for fat loss, but you can do a specific type of

cardio that still yields great results.

This type of cardio is High Intensity Interval Training – otherwise

known as HIIT. This is a form of exercise that focuses on short,

intense bursts of cardio, followed by an active rest period. For

example, you sprint at *flat out speed* for 20 seconds, then

gently jog for 30 seconds, then repeat 6 times (so you are

constantly running alternating between slow and fast speed),

rest for 5 minutes and repeat again twice more. This is FAR

more effective than standard cardio of a steady intensity.

The purpose of HIIT is to burn the most calories in the shortest

period of time and rev up your metabolism so you’re still burning

calories even after you’ve finished.

Of course, if you don’t fancy running, you can try HIIT on a bike, a

rowing machine, or using battle ropes. Just please DON’T

confuse this with the so called “HIIT” exercise classes

found at many gyms. The vast majority of these classes

sadly do not cut the mustard.

WHENEVER,

5. WHEREVER

Many people set aside specific exercise time during the week, but

if you can get more movement in outside of those allotted times,

you’ll burn even more fat. Some of the best ways to maximise your

fat-fighting time include:

• Parking at the far end of the carpark or

getting off the bus/train a stop early and

walking the rest of the distance

• Taking a brisk walk

during your lunch break

• Walking or jogging up stairs,

instead of taking the elevator

• Spend your weekends outside walking or

similar- great for the whole family!

By using a step counter or pedometer app, you’ll quickly see how

much movement you do during the day and where there are

opportunities to get in a mini-workout. It is also a great form of

motivation as you’ll find yourself trying to beat your target number

of steps each day!

LIFT WEIGHTS

TO LOSE WEIGHT

Many people are put-off lifting weights as they fear tha t they may

become too muscular and bulky and they think cardio is better for fat

loss .

However, weight training actually burns significantly more fat than

cardio and will help sculpt the body of your dreams.

If you’re a woman then there really is no need to worry about

getting bulky muscles, you would need to train in a very specific

way to do this and you would need to eat lots and lots of food

to actually make the muscle. Stop worrying!

So how does it work? Weight training boosts your metabolism in

both the short and the long term.

This means that you’ll be burning fat even up to 36 hours after

your workout! You’ll also build lean muscle mass (not bulk!)

which not only gives you sculpted shoulders and a tight tummy,

but increases your basal metabolic rate which is a permanent

change to your fat-burning ability.

Make no mistake, you are going to need to know how to use weights

correctly and specifically for your goal to maximize results and stay

injury free!

This is of paramount importance if you wish to get in great shape and

stay that way.

Reach out and contact me if you need help with this (contact details are

at the end of this ebook).

I understand that this can be a scary prospect and an absolute mind field,

I am always happy to guide an advise where possible.

7. S TAY HYDRATED

Ever heard someone say “you’re not hungry, you’re thirsty”?

More than likely, they’re right! We often confuse the feeling of

dehydration with the feeling of needing to eat, which results in

us giving our bodies the wrong thing – usually in the form of

additional calories.

If you start feeling peckish, drink a large glass of water instead. If

you still feel hungry after half-an-hour, you should get yourself a

healthy snack.

Water not only keeps cravings away but it also helps with fat

burning as it improves digestion and enables you to more

effectively metabolise calories. Around two to three litres of

water a day is ideal for staying hydrated, but remember that if

you’re exercising, you’ll probably need more.

8. EVERY LITTLE HELPS

As well as drinking plenty of water, try to get your fill of

green tea too. A study in the Journal of the International

Society of Sports Nutrition showed that people who drank

3+ cups of green tea per day significantly reduced their

body fat.

This is because green tea contains a polyphenol called

EGCG that helps to stimulate your metabolism and

improve fat oxidation.

If you’re not a fan of green tea, try black coffee instead.

Whereas a standard sized cappuccino contains 120

calories, black coffee contains just 2 calories and has

a similar effect as green tea on your metabolism.

9.FAT-FIGHTING FOODS

Believe it or not, some foods will help you avoid overeating and

some will aid fat metabolisation. Add one or two of these foods

to your meals to reduce the likelihood of overeating and help you

reach your goal quicker-

Root Veg **Fibrous** root veg takes more calories to break down than

processed foods and efficiently fills your stomach.

Lean Meats Protein has a high thermogenic effect. This means that you burn

a higher % of the calories that the food contains during

digestion. Try adding chicken, turkey or lean steak to your next

meal.

Chilies Capsaicin, the compound that gives chili peppers their heat, also

helps to melt away calories. Add it to soups or as a salad

seasoning for extra flavour and extra fat-burning.

Celery This hydration-packed vegetable is great for filling you up and

contains only 10 calories per stalk! You’ll feel significantly fuller

after eating celery, which means you’ll eat less calories overall.

CHANGE IS AS

1O. GOOD AS A REST

It is important to change up your exercise routine, not only to prevent

it from becoming boring, but also to boost your body into burning

more fat. Studies show that after eight weeks of performing the same

exercises, your body will adapt to the routine and require different

stimulation in order to continue burning fat effectively.

11 . D ON’T GO IT ALONE

If you focus too much on your fat burning journey, you can find

yourself missing out on the more fun, social aspects of your life.

However, your fat loss expedition doesn’t have to be a lonely

one!

Whether it is a group workout or a team challenge, invite your

friends and/or family along to your next exercise session. You’ll

not only get some much-needed social time, but you’ll get to burn

fat in an exciting new way, which will keep boredom at bay.

Some great group exercise

options to try include:

• Hiking in the countryside

• A team mud/ obstacle run such as Tough Mudder

• Small group personal training

• Kayaking or other fun watersports

THE STRENGTH

12.

OF SUPPORT

The reason why most people give up on their goals is because

their willpower caves in and their motivation starts to wane.

However, by creating a strong system of support and

accountability, you’re more likely to stick to your fat-burning

plans and achieve your goals.

Working with a personal trainer or a fitness coach is a great place

to start and will be a truly life changing experience IF you

pick the right one.

With their exercise expertise and nutrition knowledge, they can

change your plan to keep things interesting, keep track of all

your stats and measurements, and provide a much needed boost

if you find your enthusiasm decreasing.

They also provide a h igh degree of accountability, which makes

it much easier to strap on your running shoes and get to the

gym!

Just make sure you pick a good one!

Remember, fat loss when done right isn’t an overnight job. You

need to put in the work and ensure you stay motivated. Using the

12 laws above will help keep you on the right track and provide

you with the results you deserve.

Good luck and please do not hesitate to reach out and get in contact

should you have any questions or just want to say hi.

You can contact me by emailing sam@outworkfitness.com or

visiting www.outworkfitness.com

Speak soon,

Sam